Saute the onion garlic in oil, in a skillet and toss the cooked rice with this. In a mixing bowl , blend the boiled vegetables with the sour cream or curd, tobasco sauce and seasoned salt/pepper. Stir this into the rice and turn into a lightly vegetable spray coated 1-1/2 qt casserole. Bake at 350F degrees for about 20 minutes

MOONG DAL UTAPPAM

Ingredients:

½ cup brown rice soaked and grinded

½ cup moong dal soaked and ground

3ybsp sour curd

2 pinch hing (asafetida)

1 cup mixed chopped onion,tomato, green chilli ginger and capcicum

Few curry leaves finely chopped

¼ tsp garam masala powder

3 tsp curd low fat

Salt to taste

Oil for cooking

METHOD

Mix the rice and moong dal together add curd and enough water to make a batter of a dropping consistency add masala,salt,hing and curry leaves.Take tawa or nonstick pan with little oil and heat.Spread a little batter on the hot tawa, put chopped vegeies on top of it(means on one side)Pour a little oil on the sides and cook it till brown on the underside.Turn and cook on the other side.Repeat with the remaining batter.Serve hot with green chutney.

MOONG DAL IDLI

Ingredients:

1 cup brown rice

1 cup moong dal

½ cup curd low fat

3 pinch baking soda or fruit salt

1 cup methi leaves

½ tsp rai seeds

few curry leaves

salt to taste

½ tsp hing

Roasted flax seed powder

METHOD

Soak brown rice and moong dal overnight.Grind it to a fine paste add salt,baking soda,hing,methi leaves and curd keep it for fermentation atleast for 2 hours

Heat water in an idli steamer,pour the batter mix & steam them for 20 minutes.

Heat oil in a nonstick pan,add rai,curry leaves.Pour it over the idlis & sprinkle flax seeds powder on top of it .Serve hot.